Jun
29
10:27 AM10:27

WOD 062916

15m – Dynamics

10m – Barbell Review/Warm Up

4 rounds of 3m on, 2m off:

10 Power Cleans 115/75

15 Burpees

Amrap thrusters remaining time. Score is total thrusters.

Led Mobility – 2m twisted cross/side, 2m pigeon/side.

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Jun
27
10:27 AM10:27

WOD 062716

10m – Dynamics

15m – Snatch Review

15m – Establish a heavy 3 position snatch:

  • From the pocket
  • From the hang
  • From the low hang

Notice this is slightly different than your ‘usual’ 3 position snatch, where we work from the hip crease

down to the floor. Today we will work a rep from the hip crease/pocket, then from the hang (above the

knee), and then from the low hang (come 1-2” below the knee).

The reason we are working from the low hang is to work perfect back angles/weight distribution around

that mid shin, and more importantly, to work the change of direction that should happen after the bar

passes the knee! Most athletes miss this piece of the snatch, and the bar ends up staying far away from

them the whole lift.

6m amrap:

3 Hang Squat Snatches 135/95

12 Push Ups

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Jun
25
10:27 AM10:27

WOD 062516

15m – Dynamics

15m – Movement Prep

MetCon – 16m amrap with a partner:

400m Run together

10 Front Rack Lunges 115/75 (each)

15 Muscle Ups (total)

30 Burpee Box Jump Overs 24”/20” (total)

*Scaling today for the muscle ups will be the same rep scheme of either CTB, Pull Ups, or Ring Rows!

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Jun
24
10:27 AM10:27

WOD 062416

15m – Dynamics

5m – Squat Review

Strength - 15m to Back Squat:

• 8-8-8

MetCon – Mainsite 160605 - FT:

21-15-9

Deadlift 225/155

OHS 135/95

*10m time cap. Athletes will have 1 barbell and must change their own weight.

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Jun
22
10:27 AM10:27

WOD 062216

10m – Dynamics 

15m – Clean & Jerk Review

Strength - 15m to establish a heavy

• 2 Squat Cleans + 1 Jerk

MetCon – 7m amrap with a partner:

Clean & Jerks 225/155

*Athletes get 1 barbell and will alternate every rep. Any style of clean & jerk is acceptable, but power clean and push jerk is encouraged – choose a weight where this can happen. Pick a partner that will be lifting roughly the same weight – 70%ish for the metcon

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Jun
21
10:27 AM10:27

WOD 062116

15m – Dynamics

Strength - 15m to complete 3 rounds for quality:

  • 10 Single Arm Floor Press (per side)
  • 10 Single Arm Rows (per side)
  • 10 Shoot Throughs @ challenging height

MetCon – 4 rounds, 2m amrap with 1m rest:

50 Dubs

25 Russian KBS 32kg/24kg

*Max Push Ups remaining time. Score is total pushups.

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Jun
20
10:27 AM10:27

WOD 062016

15m – Dynamics

10m – Kipping Clinic

MetCon – on a 12m clock:

1m – WBS

1m – Burpees

1m – TTB

Then 2m of each, then 1m of each. Score is total reps. 

Led Mobility – 2m Dragon pose per side. 2m Saddle Pose.

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Jun
18
10:27 AM10:27

WOD 061816

15m – Dynamics

5m – Strength Scaling

Strength – 10m to complete:

3x10 Strict Pull Ups (dual 1 arm KB rows)

3x10 Strict HSPU (4 Wall Walks per set)

MetCon – FT:

27-21-15 Thrusters 95/65

*200m Run after each set

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Jun
14
10:27 AM10:27

WOD 061416

15m – Dynamics

15m – Competitor’s Unilateral Work – Stay tuned

10m – Movement Prep

11m AMRAP:

50 Double Unders

20 (total) Single Arm Russian KBS

10 (total) 1 Arm OH KB Lunges

*Same weight for both KB movements. Today is definitely a ‘lighter and faster’ kind of day, so encourage athletes to try and stay unbroken for most sets. 

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Jun
13
10:27 AM10:27

WOD 061316

10m – Dynamics

10m – Power Snatch Review

10m – Bar Muscle Up Review

MetCon – FT:

15-10-5

Bar Muscle Ups

Power Snatches 135/95

*12m time cap

Led Mobility – 2m Puppy Dog on Barbell, 90s Twisted Cross/side.

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Jun
10
10:27 AM10:27

WOD 061016

10m – Dynamics

10m – Movement Review

Strength – 15m to complete:

  • 3x7 Strict CTB (add load if possible)
  • 3x10 Good Morning (light)
  • 3x12 Dual KB Strict Press

*If pull-ups aren’t an option, then we will do dual KB rows for athletes. Same rep scheme.

MetCon – 6m amrap:

12 Box Jumps 24”/20”

8 S2OH 135/95

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Jun
7
10:27 AM10:27

WOD 060716

15m – Dynamics (double unders in warm up)

15m – Movement Prep

FT:

21-15-9 Deadlift 225/155

21-15-9 HSPU

75-50-25 Double Unders

15-10-5 Ring Muscle Up

*15m time cap

*This workout will be performed Deadlifts, HSPU, Dubs, MU – every time through, the reps will descend. It’s not as confusing as it looks on paper :) 

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